For time

15-12-9-6-3
Front squats @ 70/47.5kg
Burpee pull-ups*

Time cap. 12:00
* Burpee pull-up height standard is being NOT (quite) able to touch the bar when you stand under it and bring the arms overhead (elbows locked out).

– Start part @ 20:00 –

10-9-8-…-1
Deadlifts @ 102/70kg (225/155lbs)
Box jump overs, 24/20″

Time cap. 12:00

Overview. The challenge in these workouts is to (find the right pace to) keep moving. The barbells are not light but you can get through them in 1-2 sets each round, then the question is how hard you should and are willing to push the gymnastics without hesitating on the barbells.
Strategy.
Part A – Depending on your strength, you might choose to break the 15 and 12 FS just to avoid digging too deep of a hole to start the workout. You can squat clean the 1st rep. Make sure you breath during the sets and don’t let your balance drift forward to the toes too much.
The key on burpee pull-ups is to keep your rhythm. It is very easy to zone out here and lose valuable seconds that then add up over 45 repetitions. Don’t rush the transitions between the movements (walk) but do aim to get back to work ASAP, especially on the burpee pull-ups (ok to take a few breaths before the squat sets as needed).
Part B – The key to understanding this kind of a rep scheme is that once you finish the round of 8 reps, you’re essentially half-way through. So the sets will be bigger at start but the transitions take relatively (to work) more time as you get deeper into the workout. This means:
– Be smart at the start and don’t hesitate to break the DLs to 2 sets if you think it’ll pay-off later.
– Stay focused in the transitions when you get deeper into the workout (more tired, easy to lose time drudging around). Walk to the bar or box and get to work.
– Start steady and try to push the pace towards the end
Try to relax the legs a bit during the transitions as this combo will hammer them and it’s easy to get too stiff or even cramp.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Movement options.
Front squats → 61/43kg , 52.5/35kg

Deadlifts → 93/65kg, 83/61kg

Etuheilautus 3x20
—> joka sarjan jälkeen lankku x 1min

Kyykky 3x2x70%

Sivutaivutus 3x20 / puoli

Jalan loitonnus kumpparilla 3x20 / puoli

5 rounds, 6 mins each, for max reps of:
20 Box Jumps, 60/50cm
25 Plate Ground-to-Overheads, 15/10 kg
30 Alternating V-ups
max distance in remaining time with any cardio machine!

Rest 2 mins btw sets

Penkkipunnerrusta
__

LÄMMITTELY
10 min AMRAP
45s ergo
5 YTW
10 vuorojaloin askelkyykky kierrolla
10 istumannousu
5-10 penkkipunnerrus (kevyt)
__

PRIMER
3x6 penkkipunnerrus, 3sek stop pohjassa

PENKKIPUNNERRUS
2x12, 2x10 @54-56%/1RM
-2-3min lepo sarjojen välissä
__

APULIIKKEET
1x5, 1x3 ,1x1 (lisäpaino-) leuanveto myötäotteella (tarvittaessa kuminauha-avustus)
3x10 vipunosto taakse RPE 7
3x8+8yhden käden kulmasoutu käsipainolla RPE 9

-1-2min lepo sarjojen välissä
-tee leuanvedot ensimmäisenä

4 sets:
3x (1 Hang Snatch High Pull + 1 Hang Power Snatch + 1 Overhead Squat) @5/10 RPE
- Rest as needed btw sets

• SPEED WORK: Meant to be with light weight and working speed, explosiveness and timing.

In teams of 2 share the work and complete as many rounds as possible in 40 minutes:
100 cal row
80 sit ups
60 wall balls
40 med ball cleans
20 push ups

3 rounds:
2 min run
2 min rest
2 min amrap: 10 wall balls, 15 sit ups
2 min rest
2 min bike
2 min rest

For time:

3000 m / 2500 m row
3,4 km run or 5 miles (8 km) / 4 miles (6,4 km) assault bike
100 wall balls 9/6 kg

45 minutes timecap.

4 rounds for time:
1,2 km trail run or 4 min run + 4 min ski
30 overhead squats (35/25 kg)

40 minutes timecap